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Calorie Calculator
Also known as your TDEE (Total Daily Energy Expenditure) — roughly how many calories your body burns in a day, activity included. Useful context whether you're planning a GLP-1 protocol, a cut, or just trying to eat like an adult.
Prefer centimeters and kilos?
BMR 1,850 cal
TDEE (maintenance) 2,868 cal
🎯 Fat loss 2,368 cal/day
⚖️ Maintenance 2,868 cal/day
💪 Lean gain 3,168 cal/day
How this is calculated: BMR uses the Mifflin-St Jeor equation (the standard most clinicians default to), then multiplied by an activity factor to get TDEE. Fat loss and lean gain targets are TDEE ± 500 / +300 calories — a reasonable starting point, not a prescription.
Disclaimer: This is a population-average estimate, not a metabolic test. Individual metabolism varies. Use this as a starting point and adjust based on your own results over a few weeks, and consult a healthcare provider or dietitian for personalized guidance — especially if you're also running a GLP-1 or metabolic protocol.